F3 Evanston – The Crown
Friday, April 23, 2021
Robert Crown Community Center
45°, Fairly Fine
12 PAX: Lady Bug, Cheddar, Eskimo (Respect!), Cyclone, 8-Track, Borland, McFlurry (Respect!), The Situation, Escobar, Waddle, RG3 (Respect!), Rancid
0600 – WELCOME, BROTHERS!
F3 – Fitness, Fellowship and Faith
It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership.
F3 is always free, open to all men, held outdoors, led in rotation, and ends with a circle of trust.
Introduction and disclaimer. # FNG’s.
20 IC – SSH
10 IC – Don Quixote
20 IC – Imperial Walker
10 IC – Dive Bomber
20 IC – Star Catcher
10 IC – Mtn Climber
20 IC – Bobby Hurley
10 IC – Break-dancer
Beaver Run around the football field
20 sec Arms Out
20 sec Arms Up
Halt, All PAX Together
10 Down/Up – Merkins/Big Boys
Rinse & Repeat until PAX arrive back
“Mambo No. 5 (a Little Bit of…)” by Lou Bega
5 IC – Mtn Man Poopers
5 IC – Alt Shoulder Taps
5 IC – Makhtar N’Diayes
5 IC – Burpees
5 IC – Outlaws
Perform all in one round
Rinse & Repeat until end of song
Partner up, Flapjack the following:
PAX 1 at Coupon (25 reps/each exercise)
PAX 2 on Field running Suicides every 10-yards
down/back to the 50
Once your team completes Coupon exercises,
Mosey one fellowship lap around football field
Rinse & Repeat until Q calls EVANSTON (x2 thru)
One Merkin, call Down on each “Thunder”
33x in 4m52s
DECK OF CLUBS
F3 Workout Deck
12 Club Cards (Core Work Only)
PAX pull 1 card and Q it (~7 exercises total)
Count-off. Video Name-O-Rama. Announcements.
- F3 CONVERGENCE 7/31 AT GREEN ROOM
- 2nd F this Saturday – Pat Tilman Run (connect with Cheddar on Slack)
“Inevitably, the world will shake a man. When that happens, the damage done to the foundation of his life will depend upon the depth of his male friendships.”
– Freed To Lead (p. 96, The Glue of the Second F)
The Q Source discussion today was on Group.
About ¾ men participated, all grew stronger together.
Thank you, Sky Q!